Gaining weight is every hardgainers dream. I remember days of standing looking in the mirror wondering why I was not getting any bigger and why I was so skinny. Its time to stop looking at those pictures in the muscle magazines and start paying attention if you want to gain weight on your small frame. Gaining weight is not a complicated but it does take a serious amount of dedication and will power.

Weight gain can just be as hard as losing weight to some people. Not many books or magazines cater for information on how to gain weight so we have set up this website with lots of information for you.

Consume enough calories
The general formula for this is take your bodyweight in pounds and times it by 20. This should give you the amount of calories you need to consume to gain weight, obviously its not totally accurate and amounts will vary between individuals but it's a good starting point.

Consume enough protein
You must be consuming protein in order to gain muscle. Protein is the building blocks of life and you simply cannot gain any extra muscles without it you should be consuming at least 1gramme of protein per 1kg of bodyweight ideally per pound of bodyweight.

Consume regular meals
You should be spreading your calories throughout the day ideally consuming 6-7 meals per day. By meals I don't mean gigantic meals I mean enough protein and carbohydrates. Meals should be eaten every 2-3 hours throughout the day. A good quality weight gainer could count as a meal it doesn't have to be all food.

Always consume protein post workout
It is important to consume a good quality protein supplement as soon as possible after a workout your muscles will be Hungary for it.

Sleep is important
Your body grows when it is in its resting stages so try and get at least 8 hours sleep per night. Drink plenty of water It is important that you keep your body hydrated so consume a glass of water with meals and between them.

Do not skip meals
But if you do don't worry to much just eat a little more on the next one Keep increasing your calories Every couple of weeks increase your calorie intake slightly to make sure that you will continue to gain more weight.

Never give up
If you find you are not making any gains, never give up try harder and keep motivated. Keep a training diary This will help keep you motivated and track your progress.

Avoid alcohol and drugs
These will just diminish your gains and make you feel like crap after. The above are what we like to call the principles of gaining weight and by following these ensures you put on the extra lbs of muscle you are seeking.